Flip Flopping

While we’re talking about things to avoid overusing this summer, here’s another for the list: flip-flops.

Sure, they’re lazy, comfortable, and a perennial summer classic.

But they also lead to changes in gait pattern, and screw up the Windlass mechanism of the foot. In turn, that douches up your plantar fascia, and can cause a slew of other potential problems up the kinetic chain (cf., knee pain, hip pain, low back pain). (And if you don’t believe me, listen to Kelly Starrett, the smartest physiotherapist I know, saying the same thing.)

So trash the thongs, pick up a pair of these guys instead, and enjoy summer strolling without paying for it painfully the balance of the year.

Give it a Rest

At an intuitive level, most people assume that if doing something is good, doing even more of it must be better. But when it comes to human bodies, at least, that often doesn’t hold. Taking two Tylenol will cure a headache; taking the whole bottle will kill you. Similarly, doing more and more exercise doesn’t make you more and more fit; at some point, it overtrains you, and instead progressively drives you into the ground.

That’s often difficult for new CrossFitters to grasp, because the total amount of workout time in even a heavy CrossFit training week probably pales in comparison to the amount of hours of working out the same person did pre-CrossFit. Certainly, if you can get on the elliptical for an hour, six days a week, you should be able to do six short WODs, right?

Turns out, you can’t. The very high intensity level of CrossFit WODs necessitates much more recovery time than from more traditional workouts, and there really is a hard limit to how much most people can do each week while still making positive progress.

How much is right for you? Here’s the back-of-the-napkin calculation I use:

Start with 8 WODs a week, which appears to be the upper limit of training for Games-level CrossFit athletes. Then subtract HALF a WOD for each item if you:

– Don’t sleep 8-9 hours a night in perfect darkness.
– Don’t eat a 100% clean diet.
– Have had a drink in the last two weeks.
– Have taken off time in the last two years due to injury.
– Have any job stress.
– Have any personal stress.
– Have been training CrossFit (without a break) for less than three years.
– Don’t have a powerlifting and Olympic lifting background of at least five years pre-CrossFit.
– Are not on steroids.
– Are over 25.

By these calculations, I should be doing 4 WODs weekly. Which, in fact, is about the number I can sustain for months at a time while still making gains. Try the calculation yourself, and be guided accordingly.

And, as ever, let common sense be your guide. A few years back, a now member of our competition team had been pushing herself very hard for several months straight. One day, she took a bar off the rack, and put plates on the bar. And then she sat down next to it and started crying hysterically. You don’t want to reach that point. If you think you need to take a day – or a week – off, you’re almost certainly right.

Rhabdo

Over the past week, several dozen friends and colleagues have asked about my thoughts on “CrossFit’s Dirty Little Secret”, a Medium article by Eric Roberston (later republished on HuffPo) about the dangers of rhabdomyolysis in CrossFit.

In short, rhabdo is actually the exact opposite of a ‘dirty little secret’ in CrossFit. Even though it’s a remote possibility, it is a possibility, so CrossFit at a national level, and we at CrossFit NYC, emphasize prevention in all aspects of training and coach certification. More broadly, we (like any responsible gym) cater our beginner classes in every way possible to reduce the chance of injury of any kind, whether it’s a pulled muscle, rhabdo, or even a heart attack.

I also believe the HuffPo article is a bit lacking on broader medical perspective. Rhabdo exists on a spectrum, from minor to serious. And while there have been incidents of rhabdo in the CrossFit world, it is actually much more prevalent and severe in many other workout settings. For example, one study of early stage military recruits (Olerud, et al., “Incidence of acute exertional rhabdomyolysis”) showed that more than 40% have evidence of rhabdo. Another (‘Myoglobinaemia and Endurance Exercise”, American Journal of Sports Medicine) showed that more than half of the finishers of a medium length triathlon had rhabdo, too.

Ironically, it looks like CrossFit’s attempt to educate about and prevent the problem is exactly what got us in trouble. As Robertson points out, “the coach was unusually familiar with what is normally a very rarely seen disorder.” I don’t find it unusual at all that his coach was prepared for even an unlikely problem; I just think that’s what it means to be a professional.

Congrats Mallory!

Even if you don’t have to wear a swimsuit on national television, you can still get in shape like CrossFit NYC member and newly crowned Miss America, Mallory Hagan.

For anyone dismissing her win strictly to genetics, here’s Mallory two years apart, winning Miss Brooklyn in 2010 and winning Miss New York in 2012:

Turns out, working out works.

==

[Relatedly, as per the NY Post:

“Mallory was really dedicated. She just decided to get healthier,” her boyfriend, Charmel Maynard, 28, told The Post yesterday. “She did it the right way.”

While she dedicated herself to becoming thinner, she made sure to not set a bad example by getting the waif look through starvation diets, her boyfriend said.

“She did not want to be rail-thin,” Maynard said. “She did it the right way: She did a lot of CrossFit, and she just ate a lot better.”]

Losers

When Bob Harper is in New York, he works out at CFNYC. So I turned on Biggest Loser tonight, to see him in action. Hilariously, though [Planet “No CrossFitting” Fitness](http://media.tumblr.com/tumblr_mbnapi3dZC1qg1vd7.jpg) is this year’s sponsor, Harper still managed to sneak in an array of [Rogue Fitness](http://www.roguefitness.com/dynamax-medicine-balls-76.php) equipment, and even wore a Rogue t-shirt for much of the episode. Undercover CrossFit!

But while I enjoyed watching a [WOD](http://www.crossfit.com/cf-info/faq.html#General0) go down on major network TV, I was more than a bit shocked to see what Harper and the other trainers (particularly Jillian Michaels) put their trainees through for a first workout. Minutes in, several contestants had passed out, vomited or fallen repeatedly off treadmills.

Obviously, that makes great television. (Look! It’s a fat guy being fat!) But it’s a terrible example for people looking to get in shape in 2013.

Over the past eight years of building the country’s largest CrossFit gym, I’ve seen a huge number of people resolve to lose weight. I’ve seen a lot of them pull it off, and I’ve seen a lot disappear, presumably reverting to their old habits. The difference, invariably, is that the people who succeed start slow, and focus all their energy on sustaining their efforts over the long haul.

[As I said a few days back](https://www.joshuanewman.com/2013/01/resolved/), building a habit is about consistency before intensity. If you’ve started out doing two workouts a day, seven days a week, you’re not going to make it to the end of January before you fall off the wagon, no matter how much New Years resolution piss and vinegar you’re full of. Instead, twelve months from now, it’s the people who have found a way to get to the gym three mornings a week, every single week, come hell or high water, who will be [forwarding around a picture of themselves standing inside their old, now oversized pants.](http://www.google.com/imgres?hl=en&client=safari&sa=X&tbo=d&rls=en&biw=1307&bih=651&tbm=isch&tbnid=Y8IFJnQANv4lGM:&imgrefurl=http://www.crossfitnyc.com/2011/11/10/111111/&docid=lTxAf_pcCa4nsM&imgurl=http://www.crossfitnyc.com/wp-content/uploads/2012/11/Reis_pants-750.jpg&w=750&h=1000&ei=z1nqULXuIKbX0QGt6YHwBQ&zoom=1&iact=hc&vpx=1024&vpy=211&dur=475&hovh=259&hovw=194&tx=111&ty=108&sig=104389786113928369300&page=1&tbnh=144&tbnw=102&start=0&ndsp=35&ved=1t:429,r:18,s:0,i:144).

[*The New York Times*: ‘A Military Regimen: Bring the Pain’](http://www.nytimes.com/2012/06/03/nyregion/crossfit-a-military-regimen-with-geek-appeal.html?_r=1&ref=nyregion&pagewanted=all)

In 2005, though, there were no CrossFit gyms in the state. Joshua Newman recalled doing CrossFit workouts with friends at the Arthur Ross Pinetum Playground in Central Park while children and their parents stared in bewilderment.

“We got kicked out of Equinox, New York Underground Fitness, Peak Performance, Trainer’s Place,” said Mr. Newman, 32, a former mixed martial arts competitor who runs a venture capital firm in Manhattan. “The owners complained that we were too loud and crazy.”

When Mr. Newman founded CrossFit NYC in 2007, with a paltry 22 members, their informal motto was “They can’t kick us out of here.”

Today, the business is one of the largest affiliates in the world, with more than 1,100 members and two sprawling spaces in the Flatiron district totaling around 24,000 square feet. (The rent is $60,000.) It is seeking a third space in Manhattan to accommodate its growing clientele.

Brother Strength

A few months back, my brother and I ended up staying at the same hotel in Orlando while attending a good friend’s wedding for the weekend. While we were there, we agreed to meet at the hotel’s gym one morning to work out together.

Or, at least, that was the ostensible plan. But, really, both of us knew we weren’t there for a workout. We were there for a Grand Competition of Manliness and Strength. Somehow, that’s what our workouts always become.

Of course, a little competition shouldn’t hurt. But, in our case, it does. Because, while both of us are fairly conservative in our exercise in general, putting safety and effectiveness first, and while both of us will gladly admit in the abstract that we have differing physical strengths and weaknesses as compared to the other, if you actually put us into a gym together, all of that goes right out the window, and we instead each become monomaniacally focused on totally crushing the other.

In that situation, we’re even further set back by a phenomenon that I will here call ‘brother strength’ – essentially, a less benign relative of the sort of ‘mother strength’ that allows slightly built women to lift cars off of their children in emergency situations. Here, instead, it’s channeled towards, say, allowing a brother to bench press more than his sibling, even if his doing so flies in the face of all recorded exercise physiology and science.

I, for example, almost never train the bench press, whereas my brother does frequently, and has since his ice hockey days. Also, he outweighs me by about twenty-five pounds. But if you make him go first, and I get to go second, I can always, always bench at least five pounds more than he can.

And then, say, if we get on the pullup bar, and I go first, David can hop on and do at least one more rep than I did, even if that entails knocking out more in a single set than he’s performed in total over the past year.

Driven by a strange cocktail of testosterone, adrenaline, and long-submerged childhood rivalries, we can go back and forth like this, the second brother to try a given feat invariably besting the first, for literally hours on end. Eventually, we leave, laughing, perhaps part with an overly firm, hand-crush-attempting handshake.

And then, a few hours later, the high passes, and the hangover sets in. Down in Florida, the next morning, I woke up sore not just in my muscles, not even just in my tendons, but down in my very bones. My only solace, later that evening at the wedding reception, was noting that my brother looked equally rough.

But somehow, still, we both managed to pull ourselves out onto the dance floor. And we both did our damndest to out-boogie the other, excruciatingly painful as it may have been. Or, maybe, it didn’t hurt at all. Once the brother strength kicked back in, I don’t remember feeling a thing.

Work Out Like a Caveman

Last year, I gave a talk about Paleo Fitness (with CFNYC‘s inimitable Allison Bojarski) for the Eating Paleo in NYC Meetup.

The thesis was simple: the same evolutionary thinking that drives the increasingly popular Paleo Diet could be applied equally well to fitness – to how we exercise, how we move, and how we live our lives.

So, I pulled together some slides on, as we put it, “caveman lessons on performing better, living longer, and looking good naked.”

The event was very well attended, and I’ve been meaning to record a web version ever since. I finally did. Part one below; look for parts two and three at some point in the next two weeks.